Japanese green tea is the iconic beverage of Japan enjoyed for over 1,000 years. In this article, you’ll learn about the popular varieties, its health benefits, and how to select it so you can make a delicious cup at home.
Japanese green tea (緑茶) is an integral part of everyday life in Japan, and for good reason. This centuries-old drink is cherished as a soothing beverage and cornerstone of wellness and culture. In this article, we’ll help you understand the popular varieties, its health benefits, how to select it, and where to buy it for yourself or the tea drinker in your life.
Read How to Make Japanese Green Tea next for step-by-step instructions on preparing the perfect cup!
If you love matcha instead, try our popular Matcha Latte or Iced Matcha Latte recipes!
Table of Contents
Green Tea’s Arrival in Japan
Buddhist monks returning from China first introduced green tea to Japan more than 1,000 years ago. Initially enjoyed solely by the religious classes, this beverage from the Camellia sinensis plant later became popular among the royal court and elite classes.
In the 12th century, a Zen priest named Myōan Eisai wrote a book called Kissayōjōki (喫茶養生記) detailing green tea cultivation, preparation, and health benefits. It helped to spread tea culture across Japan and make green tea an integral part of daily life for all social classes.
Popular Varieties of Japanese Green Tea
Green tea is commonly called o-cha by the Japanese. However, the actual word for all types or green tea is ryokucha (緑茶, りょくちゃ) with ryoku meaning “green” and cha meaning “tea.”
Japan produces several distinct types of tea, each with unique preparations and flavors. Here are the most popular ones.
Sencha (煎茶)
- the standard type of Japanese green tea
- grown in full sun
- thinner, delicate leaves from the upper shoots of the tea plant
- refreshing, sharp, and bright vegetal flavor
- most widely consumed; suitable for daily drinking
Gyokuro (玉露)
- the most prized variety with the highest quality, flavor, and aroma
- grown in shade for 20-30 days before harvest
- tender new shoots of the tea plant
- sweeter, richer flavor with deep seaweed umami
- dark blue-green color
- highest caffeine content of any variety
Genmaicha (玄米茶)
- blend of green tea and toasted, puffed brown rice
- warm and nutty flavor, similar to popcorn
- somewhat lower caffeine
Hōjicha (ほうじ茶)
- roasted green tea
- grown in the sun and harvested later in the season
- stems and mature leaves that are closer to the stalk
- reddish-brown color
- mild, caramelized, and earthy taste with a roasted aroma
- less caffeine; popular choice for evening consumption
Matcha (抹茶)
- fine green tea powder, typically stone ground
- retains all the nutrients of the tea leaf
- traditionally enjoyed in formal Japanese tea ceremony
- popular in lattes, smoothies, desserts, and sweets
Learn more about the different Types of Japanese Green Tea and Matcha (green tea powder) and how it’s uniquely different from black tea, oolong tea, and other Chinese green teas.
Japanese Green Tea and Caffeine
The amount of caffeine in Japanese green tea varies depending on the variety and how it’s prepared. Gyokuro has the highest amount of caffeine, even more than matcha. Sencha has less, and hojicha and genmaicha have the least. For nighttime drinking, we recommend hojicha and genmaicha.
How to Select the Best Green Tea
Consider factors like region, producer, freshness, and aroma when selecting tea.
- Region: Look on the package for where it was harvested. The most famous tea regions in Japan include Uji, Shizuoka, Kagoshima, Ise, and Miyazaki. The best have a long tradition of tea growing in optimal conditions.
- Country of origin: For authentic Japanese green tea, please confirm that it’s grown in Japan.
- Producer: Find reputable producers or suppliers who prioritize ethical farming practices and with expertise in tea cultivation, processing, and preparation. We share our favorite brands below.
- Freshness: Check for the packaging date and best by date. For the best flavor and aroma, consume it within one month of opening. In general, we recommend enjoy green tea within 6 months of packaging.
- Color and aroma: Inspect its appearance and fragrance. It should be fresh and aromatic with a vibrant color to indicate its quality, proper storage, and proper shipping.
- Loose leaf: Select loose tea leaves over tea bags, as it typically offers a more authentic taste and higher quality.
Our Favorite Japanese Tea Brands
There are many tea producers and retailers in Japan, and high-quality green tea is easily found in specialty tea shops. Outside of Japan, here are our favorite suppliers.
- Ippodo: We recommend this family-run Japanese tea company founded in 1717 in Kyoto. It sources its teas from the mountains of Kyoto and the surrounding area, a region renowned for producing Japan’s highest grade of green tea. Ippodo ships to the US and internationally, and you can also find it on Amazon (matcha, sencha, genmaicha, and hojicha).
- Japanese Green Tea Co. is another well-regarded brand. It sources its teas from various regions of Japan that use ancient farming methods and deep steaming technology.
Elevate Your Tea-Drinking Ritual
Drinking green tea is an everyday ritual built around mindfulness, relaxation, and connection. If you want to enjoy green tea at home the Japanese way, I invite you to use Japanese teapots and tea cups for an authentic experience.
Our teaware collection at our online store, JOC Goods, features everything from handmade Tokoname ware teapots and cherry bark tea caddies to Hasami ware teapots. These pieces will be the perfect companions for your tea-drinking sessions so you can craft special moments and savor each sip.
Health Benefits of Japanese Green Tea
Green tea boasts many health benefits. As one of the least-processed teas, the minimal oxidation preserves its fresh, natural flavors, and bioactive compounds.
- Rich in antioxidants – Green tea has high levels of antioxidants and compounds like polyphenols, catechins, and flavonoids. These powerful anti-aging agents help to combat free radicals and protect cells from damage.
- Supports a healthy heart – A study published in the Journal of the American College of Nutrition found that those who drank five or more cups of green tea daily were less likely to develop hypertension or cardiovascular disease.
- Promotes brain health – Flavonoids in green tea may help protect neurons. Green tea also contains L-theanine, an amino acid that works with caffeine to enhance brain function and focus.
- Supports strong bones – University of Hong Kong researchers found that three key green tea components—epigallocatechin (EGC), gallocatechin (GC), and gallocatechin gallate (GCG)—can stimulate bone formation and slow its breakdown.
- Encourages relaxation – A study published in Trends in Food Science & Technology suggests that L-theanine has a relaxing effect on the brain. With less caffeine than coffee, green tea is a great alternative for boosting alertness without the jitters.
Other Potential Benefits
- May reduce inflammation – Some studies indicate that green tea may help reduce arthritis inflammation and slow cartilage degradation.
- May lower diabetes risk – Its flavonoids and anti-inflammatory properties may help regulate blood sugar levels.
- May help digestion – Green tea may aid digestion, particularly after a heavy meal.
Maximize green tea’s benefits by adding a squeeze of lemon juice. The vitamin C in citrus helps your body absorb the catechins (source).
Frequently Asked Questions
Most experts recommend drinking about 3–4 cups of green tea per day to receive the most benefits. However, if you’re just starting to drink green tea, enjoy one cup in the morning after breakfast and one in the afternoon after lunch.
In Japan, green tea is deeply ingrained in daily life, and the amount people drink varies depending on personal habits, region, and lifestyle. On average, many Japanese people drink 2 to 5 cups of green tea per day.
While green tea is generally safe and even beneficial for most people, here are a few things to keep in mind:
Caffeine sensitivity: Green tea contains caffeine, so if you’re sensitive to caffeine, you may want to limit your intake or opt for decaf.
Iron absorption: The tannins in green tea can inhibit iron absorption from plant-based foods, so it’s best to drink it between meals rather than with iron-rich foods.
Stomach sensitivity: Drinking green tea on an empty stomach may cause mild stomach irritation for some people.
*We recommend practicing moderation and using your discretion or consulting medical practitioners if you have any concerns.
Editor’s Note: This post was originally published on November 20, 2017, and republished with new content on March 13, 2025.
Just letting you know that my dentist says green tea stains the teeth, so be aware!
That’s true, Jane. Drinking green tea can stain teeth because of the tannin, though it is generally less staining than coffee or black tea. Practicing good oral hygiene, like flossing and getting the teeth professionally cleaned always helps. To reduce the tannin, you can also rinse your mouth or drink water afterward. Or brushing teeth 30 mins after eating and drinking.
May I also suggest Hibiki-an.com
for excellent tea, and, during very limited season, their kuradashi tea.
Thanks for sharing, Roni!
Is it OK to drink green tea just after breakfast, lunch and dinner? I have heard the correct way to do it is in-between these times but I find it hard to do this as I lead a busy life.
Hi Silvia – There’s really no hard and fast rules. Some people drink it with/after breakfast or after lunch or in the afternoon. The best time is certainly with or after a meal. Green tea does have caffeine, so it’s best to drink it in the day. 1-2 cups a day is fine, but always listen to your body and do what’s best for your own health.
I like Genmaicha!
Thank you for this article. I have learnt a lot from it!
We’re so happy to hear! Thanks, Jaslyn.
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